9 mile (14K) Tempo Run from Gibbons Park

Ran with Marc Labreche for the majority of this run. Here are our splits:

5:35
5:19
5:24
5:05
5:14
5:17
5:19
Average Pace: 5:19

On the way back we were targeting 4:35 per k. I didn't have my GPS with me, so I wasn't able to track our pace during the run.

4:39
4:29
4:25
4:27
4:42
4:39
4:43
Average Pace: 4:34.85 (7:22.5/mile)

Close enough!

Average pace overall was 4:55/kilometre -- basically marathon pace for 14 km! And about the same time as the excellent run I had last year on the same course: http://blog.brucelamb.com/2013/07/9-mile-tempo-run.html